Fitness

A) E3MOM x 4 sets:

– 8 seated BB overhead presses

– 12 lat band pull-downs

– 16 alternating elevated psoas marches

 

B) 20 min AMRAP

– 8 kip to knee tuck or lemon squeezes

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row

 

Performance

A) EMOM x 12 minutes:

– hang squat snatch 

*Build to a moderately heavy but snappy load

 

B) CrossFit Open Workout 18.1

20 min AMRAP

– 8 toes to bar

– 10 DB hang clean and jerk (5/side @ 50/35)

– 14/12 cal row